Long Distance Archive - 2006

November 30, 2006
Coach: Tony Ruiz

We'll start by heading south on the west side. The first pick up will be the Stuart mile which starts just below Tavern on the Green at the S marker and finishes on E 72nd Street. Recover north on the east side to the needle. Here you'll start your second pick up which will head north on the east side and finish through the 102nd Street cut off. (1 1/2 miles) Recover south on the west side to W 88th street and at the grating you'll complete the work out by running a mile back to the statue.

The bookend miles should be done at 5mile pace while the middle mile and a half should be done at 10k pace. Although the work out is relatively short, (5.1 miles) it is quite intense so make sure that you devise a plan which is appropriate for the high intensity intervals. See you all at the statue, 7 pm.

Peace,

Coach TR

PS - I hope to see you at the party and keep in mind that we'll be going indoors next Tuesday at the Armory.

November 28, 2006
Coach: Tony Ruiz

Here goes--

We'll start by heading north on the west side and hop on to the reservoir. Once there you will pick up a 1k to E 90th st. Recover to the northern pumphouse and pick up 800 mtrs back to W 86th st. Recover to the southern pumphouse and pick up a .75 to the northern pumphouse. (or the detour) Recover to w 90th st. and pick up an 800 from there to the southern pumphouse. Recover to E 90th st and finish the loop by running 3 lamppost on and 3 off. These should be done in control as the total distance of this last pick up is one mile. The 1k and the .75 pick ups should be done at 5k pace and the two 800's at 3k pace.

See you at the statue at 7 pm

Peace,

Coach TR.

November 21, 2006
Coach: Tony Ruiz

Here's our pre Thanksiving work out--

We'll head north on the west side and hop onto the reservoir. Your first pick up will be a mile from E 90th St to W 86th St. Recover to the southern pumphouse and run a .80 pick up to the northern pumphouse. Recover to w 90th st and head toward the road and finish with a quick mile from W 88th St back to the statue.

This is a short work out but you will be running faster than usual. The miles should be at 4 mile pace and the .80 at 5k pace. So be ready for high intensity and short recovery. (only about a 1/4 mile after each interval!)

If you are not able to be at the statue, have a wonderful Thanksgiving as we will not have a formal team work out on thursday. My family is expecting me and both of my parents are now retired (hooray for mom)so I have lots to be thankful for.

Peace,

Coach TR.

November 16, 2006
Coach: Stuart Calderwood

Tonight’s workout is designed to get you doubly ready for the Joe Kleinerman 10K (December 10), which is the last scoring race of the year and a great opportunity to run a good time (for Central Park, anyway) in good weather (well, not hot weather, anyway). You’ll be doubly ready because (a) the workout is on the course itself, and (b) the pickups will be run at 10K pace.

You’ll warm up by jogging a quarter-mile north on the west side to inspect a fascinating crosswalk, then returning to the statue and continuing across the 72nd Street Transverse; there will be three 3-pole pickups during this warmup, which totals eight-tenths of a mile. When you reach the eastern end of the transverse, you’ll start the first of three one-mile pickups: from there to the Engineers’ Gate entrance at East 90th Street. You’ll recover a half-mile to the second (northernmost) of two branches of a road that connects the Loop Drive to Fifth Avenue at about 100th Street (before the northern transverse) and start Mile Pickup #2, which, not coincidentally, will end at the top of the 110th Street Hill. You’ll recover a half-mile south on the west side to the 97th Street overpass (traffic goes beneath you), where you’ll start Mile Pickup #3, the finish of which will be at a crosswalk at approximately the latitude of 77th Street, between a parking lot on your right and a small building on your left—a finish, in other words, identified by landmarks sufficiently unfamiliar and indistinct that you might never have recognized them from this description alone; but which, as you struggle toward the satisfaction of completing the crucial last pickup, you will nevertheless approach in confidence, secure in the knowledge of your end-point and therefore protected from the hideous state of running on into possible oblivion while desperately searching for SOME SIGN OF THE FINISH, and as you click a tiny button on your wrist-stopwatch you will inwardly thank me for having shown you this point during the warmup.

But I’ll be standing there in the pouring rain anyway.
’Til then,
Stuart

PS—you can jog back to the statue after that. The total for the workout is a high-quality 5.8 miles. Mileage hogs can add a 1.7-mile lower loop for a cooldown.

November 14, 2006
Coach: Tony Ruiz

Here we go--

We'll head to the reservoir and reassemble. We'll start by doing 10 lampposts pick ups (approximately 300 yds) with 5 recovery for the first loop. Recover to the southern pumphouse. Pick up from that point to E 90th Street. (Approximately 550 yds) Recover to the 400 yd mark, where you will pick up to the northern pumphouse. (400 yds) Recover to W 90th and pick up to the W 86th street entrance to complete the 2nd loop. (400 yds) Recover once again to the southern pumphouse and repeat the 2nd loop sequence.

The first loop pick ups should be done at 5k pace, while the second and third loop pick ups should be done at 3k pace. The key to having success with this type of work out is to be patient for the first loop. Remember that you will be running anaerobically and therefore should be monitoring your expense of energy so that you always have room for slight improvements on pace. This will be the case as you progress through your second and third loops. See you at the statue at 7pm.

Peace,

Coach TR.

November 9, 2006
Coach: Tony Ruiz

Since we still have a group of people doing the Philly marathon and since we had so much success with our last NYC marathon work out, I've decided that we will run the same 5 mile tempo run as New Yorkers did. The run should be done at half marathon pace. We'll jog through the cut off and back as a warm up. (1/2 mile)

We'll start by heading north on the west side, then we'll go through the 102nd Street cut off, head south on the East side and complete the lower loop back to the statue. This one is pretty basic. Get into your groove, get your mile split at the grating on W 88th Street. Your 2 mile split will be at the 102nd Street cut off. (East side) The 3 mile split will be just prior to the entrance to the reservoir at E 85th street. By then you should be in a good groove. You can get another accurate split from E 72nd to just below Tavern on the Green. (Stuart mile) No fancy stuff, just solid consistent running and then it's taper time for Philly marathoners! X-country racers will do only the 1st mile, recover to the overpass at W 97th Street, then run 3 x 5 lampposts pick ups with 2 recovery and either complete the 5 mile loop or just go through the 72nd Street cut off. See you at the statue, 7pm.

Peace,

Coach TR

November 7, 2006
Coach: Tony Ruiz

First of all I want to congratulate all of the marathoners for running so well and in particular those who ran PR's, and there were tons! You guys ran brilliantly and god, did you have dignity this year. Wow! I was so impressed with how many people ran negative or even splits. Did anyone notice BRAD'S 1/2 split. (Of course he ran perfectly even and I mean perfectly) Go look for yourself. How about the great warrior himself. Thom Little sure came up big as always, except this time he lost his mind while doing it. He ran 2:25! and he did it mostly alone as he seemed to be in no man's land throughout. What can I say about that performance, except that he's raised the bar for all us us, including yours truly. Thanks for the lift, Thom. I am so fortunate to have so many troopers who consistently show that CPTC is a force to be reckoned with. I also want to congratulate the women on their fabulous performance at Van Cortlandt Park. Five women ran under 19 minutes! Spectacular team performance.

Marathoners, make sure to run stress free for 3 weeks as you'll want to be fully recovered before resuming your training. I know many of you will be sky high and tempted to run hard once you've recovered a bit but keep in mind that the human body needs to regenerate muscle tissue so please be kind to your body. It deserves to replenish itself before you test the waters again.

Here's the work out:

We'll meet at the Statue at 7pm. (yes, that's correct) We'll head north on the west side and hop on to the reservoir. Running counterclockwise, you'll start your first pick up at the southern pumphouse and run a .80 pick up to the northern pumphouse. When you finish, you'll jog to approximately 90th street and do a quarter mile to 86th St. Recover to the southern pumphouse and repeat the sequence 2 more times. The goal should be to run 5k pace for the first sequence, hold that pace for the second go round and finsh with 3k pace for the last sequence. The key to accomplishing this work out is to run 5k pace for the initial two .80 pick ups. This will allow you to have one gear left for the final pick up. If you start at 3k pace it will be hard to hold it so be smart. The three 400s are part of the sequence so hold the same pace. Sunday's x-country racers will only do 2 sets. See you tomorrow.

Peace,

Coach TR.

November 2, 2006
Coach: Tony Ruiz

We are going to continue our marathon training as we have a few folks who are running Philly. For those not marathon bound, these longish tempo runs come at a good time in your training cycle as most of you are preparing for our final scoring race (10k in Deecember) We will head north on the west side, do two harlem loops and head back south on the west side to the statue. It is exactly 10k. We'll warm up through the cut off and back to the statue before starting.

The goal will be to run at marathon pace. It's really quite simple and makes for good practice of race pace recognition. Take into account the changes in terrain and make the proper adjustment in terms of how much energy you will expend in order to stay on pace. There will be points where your cadence must change, but be sure not to overcompensate for difficult terrain. Ultimately you'll want to be no more than 10 seconds on either side (faster or slower) of your goal pace.

You can get a 1 mile split at the grating at w 88th street. The 2 mile split will be at the peak of the hill (traffic light) once you've passed the 102nd street cut off. After that you can get your 5k split when you've completed your 1st harlem loop at w 102nd street. You can also record your final 2 miles by getting a split at the E 102nd street cut off on the 2nd loop. Get your mile split as you head south on the west side at the w 88th street grating. And from there, you can record your final mile back to the statue.

See you at the statue, 7pm. Or Sunday at 8 miles in Brooklyn; be sure to smile. That may be your only chance, at 24 miles I expect the game face!

Peace,

Coach TR

October 31, 2006
Coach: Tony Ruiz

Due to safety concerns on Holloween night we are not going to meet tomorrow night. We'll resume team work outs on Thursday. As a word of caution: try to get your run in as early as possible and run with someone. We have had a couple of incidents on holloween night, so please be careful!

Marathoners can run 4 x 1 minute pick ups with 30 second recovery. This is just to get the kinks out and release some anxiety. Sandwich that short quick work out with 2 miles. (5 miles total)

I would recommend the descending taper with 4 miles on wednesday, followed by 3 miles on Thursday. It's optional which day you want to take off, but definitely take off on Friday or Saturday. If you run Saturday, I would jog an easy 8-10 minutes.

Get plenty of rest and hydrate properly. Please try not to change your whole life. If you party on Friday or go to a movie, then do that, just be sure to get some good rest on Saturday, as it may be tough to get some good sleep on Sunday morning. As far as carbo loading is concerned, make sure that you don't get sick trying to stuff your face. Eat well and plenty but don't be a glutton. I also like the GU thing, so it might be wise to take one or two for the journey. If I don't see you on Thursday, then I'll see you at the 8 mile mark in Brooklyn and at the wall of orange. (24 miles) And always remember to run with what???? Yes, you're right, Dignity!

Peace,

Coach TR.

October 26, 2006
Coach: Tony Ruiz

We are going to run a 5 mile tempo run. The run should be done at half marathon pace. We'll jog through the cut off and back as a warm up. (1/2 mile)

We'll start by heading north on the west side, then we'll go through the 102nd street cut off, head south on the east side and complete the lower loop back to the statue. This one is pretty basic. Get into your groove, get your mile split at the grating on W 88th street. Your 2 mile split will be at the 102nd street cut off. (east side) The 3 mile split will be just prior to the entrance to the reservoir at E 85th street. By then you should be in a good groove. You can get another accurate split from E 72nd to just below tavern on the green. (Stuart mile) No fancy stuff, just solid consistent running and then it's taper time for marathoners! Rest and easy running although I will have something light for you on tuesday at the track if you want to get a little turnover or feel a little edgy. See you at the statue, 7pm.

Peace,

Coach TR

October 24, 2006
Coach: Tony Ruiz

This work out will be conducted at East 6th street and FDR Drive.

For NYC Marathoners this work out will be your primary work out this week. Run the 600's at 5k pace. Conserve energy by selecting a particular pace and being consistent early on, then you can gradually run the 400's quicker. If you are honest at 5k pace, you should be able to run each of the 400's at 3k pace.

What you want to accomplish is a solid work out withouts pushing your lactate threshold limits as it will take days to recover. Not a good idea, particularly if you're doing thursday nights work out. See you at the track.

Peace,

Coach TR.

October 19, 2006
Coach: Tony Ruiz

OK, so you want to get ready for a marathon. As you wind down you'll want to run a couple of confidence builders. This is a good one to test various key aspects in your approach and will go a long way in determining whether you have the physical and mental preparedness for a 26.2 jaunt.

We'll do two, 4 mile loops. I've decided to change the direction of our customary loop. We'll go through the cut off and head north on the east side, go through the 102nd street cut off, head south on the west side....repeat loop.

Pretty basic and geographically accomodating. Here's the trick, you'll be expected to run the first loop at marathon pace, followed by half marathon pace for the second loop. (10-15 seconds faster per mile) This means that you should run between 40 seconds to 1 minute faster for the second loop. Lactate threshold work outs are the most important ingredient to master, if you are to run a good marathon. This is not to take away from the value of your long runs, but those are generally easier because you have more room for error.

Threshold running is not as forgiving as long runs and if you are off in terms of your pace early, lactic acid will hamper your ability to respond to the messages which your mind sends to the body, there will be no time to recover. Generally if you run this work out as designed it will produce a feeling of confidence and euphoria unmatched by any style of work out, including track work outs. The reason is quite simple, the demands of your total focus and concentration are spread over an hour of intense running which gives the notion of invincibilty and supreme confidence. Even if you are not successful in your target goals, the physical intesity will improve cardiovascular condition although you'll not gain on the mental front. Be smart, plan ahead and of course be disciplined and you'll really benefit from this one

Peace,

Coach TR

October 17, 2006
Coach: Tony Ruiz

This work out will be conducted at East 6th street and FDR Drive.

The miles are to be run at 5 mile pace, as well as the 800. As you can see the recovery is very short so it's imperative that you be as precise as possible. Your approach should be cautious. Pace recognition is the key to this work out. Finding a rhythm is another priority. Use the three miles to gauge your patience and discipline. You'll need all of these characteristics for a successful marathon. The last 800 will test your mettle as you'll be depleted and lactic acid will start to accumulate so be smart.

Please be prompt as I will start announcements at 6:30. Also, if you have a flashlight we would appreciate it as we may have limited lighting.

Peace,

Coach TR.

October 12, 2006
Coach: Tony Ruiz

Here goes--

Let's start by doing a warm up through the cut off and back to the statue. Here we will start our first pick up which will be 2 miles. Go through the 72nd street cut off and complete a lower loop, finishing back at East 72nd street. Recover (1/2 mile)north to the needle where you will start pick up #2 which will be 1 1/2 miles, heading north and finishing through the 102nd Street cut off. After the 2nd pick up you'll recover south approximately 3/4 miles to the grating at W 88th Street, where you will finish with a downhill mile back to the statue.

Notice the descending lengths of your intervals. While this work out will accumulate some lactic acid, it is not designed to tear you down. The goal should be 10k pace. While that seems pretty quick, keep in mind that the terrain favors you for the 2nd and 3rd pick ups. I want you to run these quick but with control and precision.

I like the idea of descending order for 2 reasons; the first is that at this point you should be in a taper frame of mind so I'd like marathoners to look at this work out as a prelude to the taper portion of your race plan. Three weeks to go, each week should be reduced 25%, similar to the intervals. The second is that with each descending interval you should gain confidence because the next interval is shorter and easier. If you run with precision, then each effort should be less stressful than the previous. And the big reward is a downhill mile. If you are punctual with your pace then this final mile will be a breeze. I really think that most well run marathons have pace, precision, and timing as common threads so use this work out to build confidence in those areas. You have little time to waste so take advantage of even the slightest edge you may have on your competition

Peace,

Coach TR

October 10, 2006
Coach: Tony Ruiz

Here's the work out:

We'll meet at the Statue at 7pm. (yes, that's correct) We'll head north on the west side and hop on to the reservoir. Running counterclockwise, you'll start your first pick up at the southern pumphouse and run a .80 pick up to the northern pumphouse. When you finish, you'll jog to approximately 90th st (I'll be there) and do a quarter to 86th St. Recover to the southern pumphouse and repeat the sequence 2 more times. The goal should be to run 5k pace for the first sequence, hold that pace for the second go round and finsh with 3k pace for the last sequence. The key to accomplishing this work out is to run 5k pace for the initial two .80 pick ups. This will allow you to have one gear left for the final pick up. If you start at 3k pace it will be hard to hold it so be smart. The three 400s are part of the sequence so hold the same pace. See you tomorrow.

Peace,

Coach TR.

October 5, 2006
Coach: Tony Ruiz

Here's tomorrow's gig--

Start by heading north on the west side. At the w 102nd street cut off you'll start your first pick up (5k). You'll go through the cut off to the east side and go north and complete 2 northern hill loops finishing back at the E 102nd street cut off. Recover south on the east side to 90th street where you will start your second pick up. Continue south and go around the lower loop finishing at just below tavern on the green for a 2.1 mile pick up. Jog back to the statue.

The first pick up (5k) will be at 10 mile pace while the second pick up (2.1) will be at 10k pace. As always, be sure to conserve energy, although the second pick up will be easier in terms of terrain. This does not mean that you can hammer the first pick up. It means that your distribution of energy should be measured to accommodate both pick ups. See you at the statue.

Peace,

Coach TR

October 3, 2006
Coach: Tony Ruiz

This workout will be conducted entirely on the Reservoir. (yes, this is correct)

We'll meet at the Daniel Webster statue on W72nd Street at 7pm and jog up to the Reservoir in groups.

The first interval will start at W86th Street and finish at E90th Street (1K). You'll recover to the 440 yard marker (1/4 mile) and start your second pick-up of a 3/4 mile back to W86th Street. Recover 1/4 mile to the Southern pumphouse and pick-up to the Northern pumphouse (.8 mile). Recover 1/4 mile to the 3/4 mile marker (1320 yards) and do a half-mile pick-up to the 1 1/4 mile mark just past the Southern pumphouse. Recover to E90th Street and finish with 2x1/4 mile. The first 1/4 will end at the 440 yard marker, then recover to the Northern pumphouse and start your second 1/4 mile which ends at the 3/4 mile marker (W90th). Jog back to W86th Street and either jog home or back to the statue. The pick-ups should be done at 5K pace throughout the workout except for the final 2x1/4 mile's which should be attempted at 3K pace, or 3 seconds faster per 1/4 than your 5K pace.

We will be meeting at the staue at 7pm every Tuesday (as well as Thursdays) for the rest of the month of October and November. Please arrive on time as I will need a few minutes to recognize the sparkling performances this past weekend, both in the hills of Van Cortland, the hills in Central Park and the streets of New York City

Peace,

Coach TR.

September 28, 2006
Coach: Stuart Calderwood

Tonight’s workout is marathon-centric, but since the Grete’s Great Gallop Half-Marathon is this weekend and is a scoring race, the workout should only be run by people who won’t be running the half or who will be doing it as a training run.

We’ll start with a warm-up jog across the 72nd St. Transverse and back (1000 meters). The workout proper will be a clockwise lap of the full 6.03-mile Loop Drive at your goal marathon pace or 5-10 seconds per mile over that—but not, if you can help it, at faster-than-marathon pace. On each of five uphill or partly uphill sections (listed below), a different runner in each group should take the lead for what in cycling would be called a “pull”—a stint of pace-setting that isn’t an attempt to break away from the group, but rather to let the others relax and follow, using the leader as a gauge. The leader should increase her or his effort only slightly on the pull; it should be a minor surge, especially since the uphill will demand an increase in effort by itself.

So, a different runner in your group should lead each of these five uphills:

• From the western end of the 102nd Street Transverse to the traffic light at the top of the 110th Street hill;
• From the bottom of the hill that begins near Lasker Pool to the eastern end of the 102nd Street Transverse;
• From the overpass at about East 97th Street to the Engineer’s Gate at 90th Street (this one finishes on the flat);
• From the bottom of Cat Hill to the top of the rise just south of the 72nd Street Transverse’s eastern end and continuing about 300 meters past that to the three-quarter-mile mark of the “Stuart Mile” (this one also finishes on the flat);
• And from the “S” that starts that mile to the top of the rise just past the marathon finish line.

The workout will finish with an easy counter-clockwise lap of the 1.715-mile lower loop, during which earlier finishers of the full loop can encourage later finishers. At the Seventh Avenue entrance to the park, start a series of three 3-pole pickups with 2-pole jogging recoveries, to practice running with good form while a bit tired. (Whether finishing the six-mile loop or running the lower loop afterward, please stay to your right when passing oncoming runners.) Complete the lap at a comfortable pace and begin to exchange accounts of how amazingly quickly you’ve recovered from plantar fasciitis and/or iliotibial band syndrome—and just in time for the last hard weeks of training before the marathon.

The total for this workout is about 8.35 miles.

If you’re going to race Grete’s Half, please run the inner four-mile loop counterclockwise at a comfortable pace and then finish with the lower loop, including the strides. Your total will be 5.7 miles.

’Til then—
Stuart

September 26, 2006
Coach: Tony Ruiz

The 600's should be done at 3K pace and the 1200's should be done at 5K pace. It is important not to run the first two 600's quicker than 3K pace because that will make it harder to run the two 1200's at 5K pace, which is the meat of this workout.

Even though you are expected to run quickly over the 1200's, you should manage your energy levels so that you can finish strong for the final 2 x 600. The key will be to run the 600's as precise as possible followed by the 1200's at precisely 5k pace. This will allow you to have the proper reserves for the final stretch drive.

Peace,

Coach TR.

September 21, 2006
Coach: Tony Ruiz

We are going to run the entire workout on the lower loop. The workout will consist of a tempo run of 3 loops. Each loop is 1.7 miles, so the total run will be 5.1 miles. Although we are looking to run in rhythmic fashion, I want you to focus particularly on the downhill portions of the loop.

You will warm up by jogging across the cut-off and back to the statue. Start the tempo run by going through the cut-off and heading South on the East side. As you approach the carousel you will start to change your cadence and slightly lengthen your stride to allow for a balanced flow as you pick-up slightly on the gradual downhill. Once you level off, you will resume your tempo rhythm (half-marathon pace). The slight downhill pick-up should not be exagerrated as you do not want to make a big adjustment from too quick of a pick-up. The goal is to run half-marathon pace but if you've done the appropriate pick-ups, you should wind up running slightly quicker than half-marathon pace. See you at Danny's at 7 pm.

Peace,

Coach TR.

September 19, 2006
Coach: Tony Ruiz

The entire work out is to be down at 5k pace. As you've noticed, I have concluded this work out with a long item. This is of course to keep you honest as you progress throught he 400's.

Also, I've taken into consideration that many of you raced Philly this weekend and I would recommend that you not run this work out too hard, if at all, and instead focus on Thursday night, as that will be your primary work out this week. It really makes lots of sense to conserve energy for the lactose threshold work out on Thursday and I want people recovered to avoid injuries.

You will optimize this week of training by shifting your focus to later on in the week, when you have recovered from last week's race. And remember to be prompt, as we will start on time. Thanks.

Peace,

Coach TR.

September 14, 2006
Coach: Tony Ruiz

Here goes for those not racing Philly this weekend. X-country racers have the option of doing only one repeat. It depends on whether you want to be fully recovered by sunday or if you are just training through this race.

We are going to run 2 x 1.4 miles of the harlem loop. This will be followed by 3 x 3 lampposts pick ups. You'll start by heading north on the west side. When you get to W 102 st cut off you'll start your first 1.4 mile interval, heading north on the west side and completing the harlem loop (W 102nd st.) You'll recover through the cut off to E 102nd st, (1/4 mile) where you will head north and complete your second 1.4 mile pick up back to E 102nd st. After your second pickup, head south on the east side to E 97th, where the traffic flows through the park. Here you will start your lampposts. Pick up for 3 lamppost and recover for 2 lamppost. Repeat the sequence three times.

The 1.4 mile pick ups should be done at 10k pace. Try and see how close you come in terms of perfect pacing. Remember that the terrain will vary and the first interval will be the tougher of the two so distribute your effort accordingly. In other words, you'll be expected to work at 60% capacity to achieve the goal of 10k pace for the first one, while you can exert 40% for the second one, due to easier terrain. (mostly downhill) This will key in on your ability to distribute energy wisely. If it rains then perhaps you can take advantage of the cooling down of your body temperature. Either way, run efficient and conserve a little for those long lampposts. These are seemingly easy by comparison but you want to have a little turnover so that you are confident that at the end of races you will not have major collapses. See you at 7pm sharp.

Peace,

Coach TR.

September 12, 2006
Coach: Tony Ruiz

The 400m should be done at 5K pace and the 1600m should be done at your goal Half-Marathon pace for this weekend's Philadelphia Distance Run, otherwise at 10K pace, this includes x-country racers.

Peace,

Coach TR.

September 7, 2006
Coach: Tony Ruiz

We are going to start by heading north on the west side. At W 86th street you'll start by doing a series of lamppost pick ups; 3 pick up, 2 recovery.

You'll start a tempo run at W 102nd st. Start by going through the 102nd street cut off, then head south on the east side. Get your mile split at E 90th. Continue south and get a 2 mile split at the E 72nd street cut off. Go through the cut off and then head south on the west side and complete a lower loop for your 4 mile tempo run.

You should run as consistently as possible, with your goal being to run at half marathon race pace. There are no special instructions for this one. No gear changing is required. These types of runs are strictly to recognize pace and find a good rhythm. Avoid the tendency to pick up the last mile as the goal can be accomplished by running in control without gear play. This seems insignificant, but why tear muscle fiber when it can be conserved. And besides, this type of tendency can often lead to injuries. See you at the statue, 7pm.

Peace,

Coach TR.

September 5, 2006
Coach: Tony Ruiz

The 2000's should be run at 5 mile pace. Since most of you are training for longer races, it is imperative that you find a nice rhythm and be patient. This one will test your ability to be precise and run your own pace. As you can clearly see, the recovery is very short. I have given you a shorter recovery but have reduced the pace which you should run. Nothing fancy here, just pure grit, get down and dirty training. Weather may be a factor so come prepared mentally for the conditions.

Please arrive on time as we need to get going immediately. Last week the lights were not on and we are losing daylight earlier. Thanks.

Peace,

Coach TR.

August 31, 2006
Coach: Tony Ruiz

Here is the work out, by popular demand--

OK, so you want to get ready for a half marathon/marathon. This is grit week as you know....well if you didn't know it's time to get dirty, which means boring but neccessary.

We'll do two, 4 mile loops. I've decided to change the direction of our customary loop. We'll go through the cut off and head north on the east side, go through the 102nd street cut off, head south on the west side....repeat loop.

Pretty basic and geographically accomodating. Here's the trick, you'll be expected to run the first loop at marathon pace, followed by half marathon pace for the second loop. (10-15 seconds faster per mile) This means that you should run between 40 seconds to 1 minute faster for the second loop. Lactate threshold work outs are the most important ingredient to master, if you are to run a good marathon. This is not to take away from the value of your long runs, but those are generally easier because you have more room for error.

Threshold running is not as forgiving as long runs and if you are off in terms of your pace early, lactic acid will hamper your ability to respond to the messages which your mind sends to the body, there will be no time to recover. Generally if you run this work out as designed it will produce a feeling of confidence and euphoria unmatched by any style of work out, including track work outs. The reason is quite simple, the demands of your total focus and concentration are spread over an hour of intense running which gives the notion of invincibilty and supreme confidence. Even if you are not successful in your target goals, the physical intesity will improve cardiovascular condition although you'll not gain on the mental front. Be smart, plan ahead and of course be disciplined and you'll really benefit from this one.

Peace,

Coach TR.

August 29, 2006
Coach: Tony Ruiz

The miles are to be run at 5k pace, as well as the 800. As you can see the recovery is very short so it's imperative that you be as precise as possible. Your approach should be cautious. Pace recognition is the key to this work out. Finding a rhythm is another priority. Use the three miles to gauge your patience and discipline. You'll need all of these characteristics for a successful half-marathon and/or marathon. The last 800 will test your mettle as you'll be depleted and lactic acid will start to accumulate, so be smart.

If you raced the half,marathon on Sunday, I would suggest that you take it easy tonight and get a couple of easy runs before Thursday night.

Peace,

Coach TR.

August 24, 2006
Coach: Tony Ruiz

Here is tonight's work out--

We are going to do a horseshoe work out. You'll start by heading north on the westside, continue through the 102nd street cut off and head south on the eastside. At the needle (3 1/4 miles) you will make a U-turn and cover the same terrain in the opposite direction back to the statue.

The goal is to run marathon pace for the first half and then half marathon pace for the second half. This is a basic lactate threshold work out so focus on pace and patience, particularly the first half so that you can accomplish the goal of running 1 minute faster for the second half. If you are still tired from this weekend's race, I would suggest that you only do the first half. If you are doing the Nike half this sunday, you should run 4 easy miles and go home and hydrate or carbo load (beers anyone?) as you have nothing to gain this close to a long race. See you at the statue.

Peace,

Coach TR.

August 22, 2006
Coach: Tony Ruiz

Congratulations to the entire team on a solid performance at the Club Championships, which were highlighted by our woman's 2nd place finish. The average for the top 5 women was the best in our club's storied history. Also want to congratulate the ballplayers for their poise on a stirring comeback victory at our annual softball game. That's 4 in a row for the orange and blue. Central Park rocks!

This work out is to be done at 4 mile pace. Since you will be repeating the same distance on all 4 intervals, it is a great time to see how disciplined you are. You will also be able to test your pace knowledge.

If you are too quick early on make the proper adjustments immediately as the short recovery will not allow you to run faster than your goal pace without having negative results. I recommend that you run a little conservative on the first one and then adjust afterward.

This weeks racers will have the option of running 4, instead of 5. Anyone who ran a PR record should definitely consider running 4, or even taking the day off (come help me time). As you can see, you will not be running your normal 5k pace. I want you to finish this work out feeling confident and recovered for Thursday night's work out.

Peace,

Coach TR.

August 17, 2006
Coach: Tony Ruiz

Here is the work out for those not racing this weekend.

We'll head up to the reservoir and do a tempo run of 2 loops of the reservoir (3.14 miles) or approximately 5k. The first loop should be done at 10 mile pace and the second at 10k pace. You should focus on running in control and in rhythm. Racers should jog 4 miles with 4-6 straightaways in preparation for the soft........I mean race saturday. The softball game will be icing on the cake, although the icing sometimes is more gratifying than the cake! Either way be ready to rock and roll and remember every member counts and of course wear the orange and blue with pride and dignity this weekend.

See you at the statue, 7pm.

Peace,

Coach TR.

August 15, 2006
Coach: Tony Ruiz

Since this weekend we are racing the Club Championship, the most important scoring race of the season, we will be doing a shorter work out than usual. We'll use these 400's to work on turn over and focus on good form. These should be divided into two sets of four. The first 4 will be done at 4 mile pace and the final four at 5k pace. Keep your effort to a minimum as the energy you conserve today will be of good use come race day.

The men will meet at E 97th street, where the traffic flows through the park @ 7 am. I will meet the women at the same spot at 8 am. It is key to get the proper warm up and set up a race strategy prior to racing. Team unity starts before the race where you form a synergistic effect and send the message to your competition that you are serious and you have teammates that will back you up. There's nothing more feared in team sports than seeing a group of athletes as they prepare to transform from loving, caring human beings.....to let's get ready to rock, I'm not smiling until I whup yo butt, bad asses!

Peace,

Coach TR.

PS - remember to stick around after the race for our team picture and annual softball game.

August 10, 2006
Coach: Tony Ruiz

Here is tonight's work out.

This will be your final quality work out before the Club champs next weekend. Start by doing a warm up through the cut off and back. When you get back to the statue start a 2 mile pick up by heading north on the west side, finishing at the top of the Harlem short hill (traffic light) Recover for the rest of the Harlem loop. When you get to the E 102 street cut off, jog one more lamppost and start your second 2 mile pick up. This pick up will head south on the east side and finish through the 72nd street cut off back to the statue.

The pick ups should be done at 10k pace. The variations in terrain will test your ability to use energy wisely or unwisely. The key to this type of training is to recognize when you can conserve energy while still running goal pace (downhills) and expend more energy during the uphill portions to attain goal pace. As you review the terrain notice that the last 1 1/2 miles of the 2nd pick up are flat and down hill so it would seem appropriate to distribute more energy on the first pick up as the second pick up will be much quicker. I would suggest 60% for the first and 40% distribution of energy for the second.

See you at the statue, 7pm.

Peace,

Coach TR.

August 8, 2006
Coach: Tony Ruiz

We will be conducting the work out at Columbia's track starting at 7pm. Here is the work out--

The first 2 items should all be done at 5 mile pace. The next two items should be done 3 seconds per 400 faster than the previous intervals and we'll conclude by running the 3x400, 5 seconds (per 400) faster than your initial pace.

As you can clearly see each interval is shorter than the previous one. This will be a little easier mentally and should build confidence as you progress through each interval. Although each interval will be faster it will also be shorter so if you set it up correctly, you will leave feeling positive about having done a solid work out.

Hopefully we will have some manageable weather. I guess these things are relative since last week was a horror for training. Either way hydrate consistently and keep in mind that next weekend are the Club champs and you will likely have to compete in this type of weather, so energy conservation will be at a premium.

We are likely to be short on timers so if anyone can come down to the track to help time it will be greatly appreciated.

Peace,

Coach TR

August 3, 2006
Coach: Stuart Calderwood

The prediction for 7 p.m. is for 92 degrees with a heat index of 106 — but with a chance of a thunderstorm. (Recalling how running felt on the last two days, I'll take the storm.) I've put lots of water stops into the workout again — please keep drinking. Also, I've tried to keep the workout almost completely in the shade and on the bridle paths, which I've found to be cooler — well, less absurdly hot, anyway — than the roads.

We'll start by running up the west side, but we'll cross the Loop Drive (watch out for the bikes) at about 76th Street and get onto the trail. At the usual Reservoir entrance at about 86th Street, please get a drink and then get your group together. We'll do three laps: the first and third will be on the bridle-path loop that's immediately outside the Reservoir, and the middle lap will be on the Reservoir trail. The particulars:

Lap 1 (bridle path, 1.68M): run at a moderate training pace (maybe marathon pace plus about 1:00 per mile) except for three uphill sections, which we'll do as pickups at approximately 400-meter-interval effort. Try for good form — no sprinting and no straining. The first hill is from the Southern Pumphouse underpass to about 87th St. on the east side. Back off from there to the 90th Street entrance, get a drink, and continue at the moderate pace to the second hill — from just past the next left-hand curve to the Northern Pumphouse. Cruise to the next hill (around 89th Street on the west side) and run Hill #3 to your original entry point. Get a drink.

Lap 2 (reservoir, 1.577M): jog to the Southern Pumphouse, then run at about 10K pace (or that effort-level translated to the bright side of Mercury) to the Northern Pumphouse (.8M). Jog a slight detour across the little bridge to the right, get a drink, and jog back to the reservoir. Continue the jog until you reach the West Side straightaway, and run that section (~300m) at the same kind of effort that you used for the hills. Get a drink.

Lap 3 (bridle path): repeat Lap 1.

When you reach the 86th Street Reservoir entrance for the fourth time, get yet another drink and then cruise back down the trail to the statue and then proceed to a swimming pool, an ice bath, and/or a gallon vat of your sports drink of choice. Sean Fortune: if you haven't chosen to do this workout IN the reservoir, proceed directly to your usual swimming interval session.

The total is about 6.57777777777777 miles.

August 1, 2006
Coach: Stuart Calderwood

This workout is a bit shorter than most, but it has its challenges. The inconvenient truth, unfortunately, is that the biggest challenge will probably be the heat (currently predicted at 94 degrees for 7 p.m.), so please dont try for the kinds of times that you might usually run for these distances; use my pace guidelines (below), and, if that ends up feeling too fast, back off further.

I'll feel much more comfortable asking you to run speedwork tonight if you have a quart of water or Gatorade or the like with you right next to the track. The store on 118th Street, two short blocks east of the gate into the field, would be an easy place to pick something up on your way to the track.

The workout will go like this:

1200m (jog 400m)
600m (jog 200m)
300m (jog 100m)

Then well take a drink break and repeat the series.

I recommend that you try the 1200s at about 5K pace, the 600s at about 1 or 2 seconds faster per lap, and the 300s another 1 or 2 seconds faster per (hypothetical) lap. Heres a Helpful Pace Chart:

5K	1200m	400m
16:00	3:51	77.0
16:30	4:00	80.0
17:00	4:07	82.3
17:30	4:14	84.5
18:00	4:21	87.3
18:30	4:28	89.5
19:00	4:35	91.5
19:30	4:43	94.3
20:00	4:50	96.8

Theres one added element: Id like you to try to run the first two-thirds of each pickup at a slightly less-intense effort level than usual (even with all conditions considered), and then pick up the pace in the final one-third. That means:

• For the 1200s — two laps moderate, one lap faster.
• For the 600s — one lap moderate, half a lap faster.
• For the 300s — half a lap moderate, 100 meters faster.

This, perhaps obviously, is intended to ... um ... well ... to make the workout more fun. And also to help you develop early-race restraint and good senses of pace and perceived exertion.

And yes, before you ask: in the 1200, the first two laps should be slightly SLOWER than 5K pace and the last lap slightly FASTER than 5K pace, et cetera. Im trusting you to have all this complex math in your heads at every moment.

The workouts hardest element is usually the second 1200, which, if it was fifty degrees out, you'd be running after a 100-meter jog and nothing else. Because of the possibly record-high temperature today, I'm lengthening the recovery after the first set by installing a mandatory drink stop. Please drink after any of the other runs, too — but the halfway point will be a designated break for the whole group.

A good thing about this workout, for tonight in particular, is that all of the recovery jogs bring you back to the same starting point. I suggest that you leave your drink bottle about halfway down the homestretch, so that during each jog, you can stop for a drink if youd like and then finish your jog to the next start.

Please stay hydrated throughout the day, and don't make this the workout in which you try to break through to the next level — or that level might be horizontal on the backstretch in Lane 1.

July 27, 2006
Coach: Tony Ruiz

We'll start by heading south on the west side. The first pick up will be the Stuart mile which starts just below Tavern on the Green at the S marker and finishes on E 72nd street. Recover north on the east side to the needle. Here you'll start your second pick up which will head north on the east side and finish through the 102nd street cut off. (1 1/2 miles) Recover south on the west side to W 88th street and at the grating you'll complete the work out by running a mile back to the statue.

The bookend miles should be done at 5k pace while the middle mile and a half should be done at 10k pace. Although the work out is relatively short, (5.1 miles) it is quite intense so make sure that you devise a plan which is appropriate for the high quality intervals. See you all at the statue, 7 pm.

Peace,

Coach TR.

July 25, 2006
Coach: Tony Ruiz

Tomorrow we will meet at the statue and head up the west side to a track located just beyond the 102nd street cut off. We'll jog up en masse and use the 2 miles as our warm up. While you stretch, I'll give you orientation. Please be on time as we will start promptly. The track is approxiamtely 350 yards so I've designed a work out that will allow you to check your pace.

The 1k's should be done at 4 mile pace. The track will net slower times since it is not your typical surface. If you are 2-3 seconds slower than you are accostumed to, that is a good effort. Do not try to overexert in order to run your normal track splits. The 330 yards are for form work and to practice dignity. No Kicking!As most of you know, this weekend is the Run to Home Plate 5k so I am not expecting racers to run at their normal capacity. Use this as a set up work out and conserve as much energy as possible. During the warmer weather it is wise, particularly as you near race day, to run in control and reduce the mental stress of trying to beat the heat. Instead beat the competition on Saturday and you will feel that your effort has been rewarded. I'll see you at the statue at 7pm sharp.

Peace,

Coach TR

July 18, 2006
Coach: Tony Ruiz

Wow, do we have a scorcher tomorrow. I'm going to keep you guys on the reservoir so that you have plenty of water. I'll decide if it's worth doing a hard work out. I may have you jog around the reservoir and do a few fartleks type of pick ups. In the case that it's not 100 degrees, here's the work out--

Run north on the west side and hop on to the reservoir. Start by doing a 1 loop pick up (1.57) at 5 mile pace. Recover 1k to e 90 st and pick up one mile back to w 86th st. (5k pace). Recover to the southern pumphouse and finish by doing lamppost pick ups. Here is the sequence; 9,7,5,3,1. You'll recover 2 lampposts after each pick up. See you in CENTRAL PARK, W 72ND STREET, DANIEL WEBSTER STATUE AT 7PM

Peace,

Coach TR

July 13, 2006
Coach: Tony Ruiz

We'll start by warming up through the cut off and back. Then we'll start our first pick up which will be 1 mile from the statue heading north on the west side to 88th street. (grating) Recover to W 97th and start your second 1 mile pick up, heading north around the northern hills and finishing at the northern end of the ice rink. Recover to the E 102nd street cut off. Your third and final mile pick up will go through the cut off and head south on the west side finishing at the grating on W 88th street. You'll recover to W 84th (the fork) and complete the work out with 3 x 3 lamppost pick ups with 2 recovery.

The mile pick ups should start at 5 mile pace, progress to 4 mile pace for the second and hammer the 3rd at 5k pace. The lampposts are so that you can learn to run with dignity while your legs suffer high levels of lactic acid. Bear in mind that for shorter races, the lactic build up is intense but you have no recourse but to continue to push the limit due to the fact that the race is relatively short. Hydrate consistently as we are getting some humid weather and the trend seems to be hot and humid. See you at the statue, 7pm.

Peace,

Coach TR.

July 11, 2006
Coach: Tony Ruiz

TOMORROW'S WORK OUT WILL BE DONE ENTIRELY ON THE RESEVOIR. WE'LL MEET AT THE STATUE ON W72ND STREET AT 7 PM. WE'LL CONTINUE TO MEET HERE UNTIL FURTHER NOTICE.

Here's the work out:

We'll meet at the Statue at 7pm. (yes, that's correct) We'll head north on the west side and hop on to the reservoir. Running counterclockwise, you'll start your first pick up at the southern pumphouse and run a .80 pick up to the northern pumphouse. When you finish, you'll jog to approximately 90th st (I'll be there) and do a quarter to 86th St. Recover to the southern pumphouse and repeat the sequence 2 more times. The goal should be to run 5k pace for the first sequence, hold that pace for the second go round and finsh with 3k pace for the last sequence. The key to accomplishing this work out is to run 5k pace for the initial two .80 pick ups. This will allow you to have one gear left for the final pick up. If you start at 3k pace it will be hard to hold it so be smart. The three 400s are part of the sequence so hold the same pace. See you tomorrow.

Coach TR

June 29, 2006
Coach: Tony Ruiz

We will start by heading south on the West side. You'll do the Stuart Mile, from just south of Tavern on the Green to East 72nd Street, as your first pick-up. Recover north to the needle. From there pickup north through the 102nd street transverse to East 102nd Street (1.5 miles). Recover to the grating at 88th, where you will start your last one-mile pick-up back to the statue.

The first two pickups will be at 10k pace. The last mile is at 5k pace.

Peace,

Coach TR.

June 27, 2006
Coach: Tony Ruiz

Here is our last formal work out at our home track. Hopefully when we return, it will be devoid of speed bumps, holes, and just might be a little softer. In honor of the nine seasons (as coach) that we have met for work outs, I thought it would be appropriate to run this work out--

So we'll run a total of nine 400's at 5k pace, followed by six 200's at 3k pace. This will give us nine 200's. (with the warm ups)

Afterward we will be going over to two boots for some pizza and beer. Sid has instructed that we all show up because he misses you all and looks forward to our little gathering. We'll say a final good bye to the venue that has helped in the development of some great runners and personal accomplishments by so many over the past 20 years. Perhaps we'll reminisce, (no tear sheddinig please) as I'm sure we all have stories to tell about our experience there. Mine go back to the 1960's because I was raised in the area and remember thinking that it was such a great track. (dirt) It's where I had my first races and although unofficial, I was undefeated! Come to two boots for more details.

Well, hope to see you tomorrow, 6:30 pm

Coach TR

PS - We'll post our new tuesday meeting place on the website so stay informed and pass the word to others when we make our official announcement. Calvey and a few others will be lobbying for a track downtown tomorrow so keep your fingers crossed.

June 22, 2006
Coach: Tony Ruiz

Here goes--

Thom Little will lead you to the reservoir by way of the Horsepath. He'll set up groups and give you instructions on how best to proceed for a successful work out. I will meet you at the reservoir at approximately 7:30, once I've finish my 3 1/2 mile jog for the NYCHA. (Corporate challenge) I get to run with the Chairman, oh well....

We'll start by heading north on the west side and hop on to the reservoir. Once there you will pick up a 1k to E 90th st. Recover to the northern pumphouse and pick up 800 mtrs back to W 86th st. Recover to the southern pumphouse and pick up a .80 to the northern pumphouse. Recover to w 90th st. and pick up an 800 from there to the southern pumphouse. Recover to E 90th st and finish the loop by running 3 lamppost on and 3 off. These should be done in control as the total distance of this last pick up is one mile. The 1k and the .80 pick ups should be done at 5k pace and the two 800's at 3k pace. See you on the reservoir.

Peace,

Coach TR.

June 20, 2006
Coach: Tony Ruiz

Lets start off by running a smooth 5k pace for the first 2 items. (800's) We will then knock off 3 seconds (per 400) from our 800 pace for the 600 pick ups. We'll follow that by running 5 seconds faster than our 800 pace for our 400's. Then we'll finish with the classic 3 x 300, which should focus on form more than speed. Keep in mind that many of you raced on sunday so try to be honest in terms of pace and don't overextend on the 300's. Finishing speed is usually determined by good form and high knees, particularly in road races so there's no need to show off your Carl Lewis speed. See ya at the track.

Peace,

Coach TR.

June 15, 2006
Coach: Tony Ruiz

We will head up the west side to the reservoir. The entire work out will be done on the reservoir.

The first pick up will be a 1k from W 86th street to E 90th street. Recover to the 400 yd marker. Pick up a 3/4 mile back to w 86th street. (Men racing Sunday should retire after this pick up) Recover another 400 to the southern pumphouse and pick up to the northern pumphouse. (.80) Once again recover a 400 to W 90th street and complete a loop of 3 lamppost pick ups with 3 recovery.

The first 3 pick ups should be done at 5k pace while the final loop of 3 lamppost pick ups should be at a comfortable pace. Keep in mind that a loop of the reservoir is 1.57 miles so do not sprint the lampposts pick ups. These pick ups should be done with minimal arm pumping. Your cadence should be that of a 5k road racer. You'll be surprised at your time once you've completed the loop. But you must be conservative so that you'll have a solid effort. If you underestimate and run these like sprints with arms flailing, you'll start to build lactic acid at a rate which will not allow you to recover and finish strong. The idea is to pick up slightly but do not reduce to a slow jog for your recoveries. See you at the statue at 7pm, sharp.

Peace,

Coach TR.

June 13, 2006
Coach: Tony Ruiz

The key to this work out is to maintain 5k pace for all of the longer intervals. The 400's in the middle should be run at 3k pace. This type of mid race pick up is important because you should be able change gears but not to the extreme. Short bursts will assure that you still have another gear. Once you have determined that the "gear" is available, you must then position yourself for the sustained drive to the finish which is key to success in shorter races. Be sure to continue hydrating as we are entering the hot months and want to be ready for the heat.

Peace,

Coach TR.

June 8, 2006
Coach: Tony Ruiz

Here goes for non-racers this weekend--

We are going to do a tempo run with a couple of twists. You'll start by heading south on the west side, you'll start your tempo run at E 72nd St, heading north on the east side. When you get to the 102nd St cut off, go through to the west side and head north on the harlem hills. Here is the twist; when you head north at W 102nd st you'll run a quick pick up to the top of the hill, resume tempo pace until 110th St and then pick up as you approach the lake and hold this pick up to the E 102nd St cut off. Resume your tempo pace through the cut off and head south on the west side. Finish your tempo run at W 90th St. (entrance to the park) Jog back to the statue. The tempo run is approximately 4 miles. The entire work out is 6.6 miles. The tempo run should be at half marathon pace. The uphill pick ups at 10k pace. The 2 picks are for mid race gear changing. Often times you will get into such a good rhythm that you cannot respond to a challenge which could be the difference between winning and losing. Always keep in mind that these moves are to be strong but not out of control as you do not want to be totally exhausted after this move. The message you want to send is that you are alert and capable of responding. This is not YOUR big move so they'll have to answer to you later! See you at the Statue, 7pm SHARP!

Peace,

Coach TR.

PS - Women will meet Saturday at 8am at the statue where we will warm up and discuss possible race tactics.

June 6 , 2006
Coach: Tony Ruiz

Peace,

Coach TR.

June 1, 2006
Coach: Tony Ruiz

Here's a 10k special--

Start by doing a warm up through the cut off and back. When you get back to the statue start a 2 mile pick up by heading north on the west side, finishing at the top of the Harlem short hill (traffic light) Recover for the rest of the Harlem loop. When you get to the E 102 street cut off, jog one more lamppost and start your second 2 mile pick up. This pick up will head south on the east side and finish through the 72nd street cut off back to the statue.

The pick ups should be done at 10k pace. The variations in terrain will test your ability to use energy wisely or unwisely. The key to this type of training is to recognize when you can conserve energy while still running goal pace (downhills) and expend more energy during the uphill portions to attain goal pace. As you review the terrain notice that the last 1 1/2 miles of the 2nd pick up are flat and down hill so it would seem appropriate to distribute more energy on the first pick up as the second pick up will be much quicker. I would suggest 60% for the first and 40% distribution of energy for the second.

See you at the statue, 7pm.

Peace,

Coach TR.

May 30, 2006
Coach: Tony Ruiz

Hope you had a nice Memorial Day weekend, now back to work--

The first 4 items should all be done at 5K pace. The 3x400m should be done at 3K pace. This descension style of work out is design to get better turnover as you progress through the work out. Since we are in 5k mode, (short roads) it is important to run quick and efficient. Be aware that you should be running more upright and thrusting forward on the balls of your feet. This is an obvious change in style and muscle groups from your customary foot strike.

We are likely to be short on timers so if anyone can come down to the track to help time it will be greatly appreciated.

The masters group at Columbia will start with your normal routine of warming up, followed by drills. You will run 6 x 200 with 2:30 rest. Run the first 4 at 85% and finish the final 2 at 90%. Effort and form are the keys and be sure to get a mile warm down.

Peace,

Coach TR.

May 25, 2006
Coach: Tony Ruiz

Here is the work out--

We'll head north on the west side and hop onto the reservoir. Your first pick up will be a mile from E 90th St to W 86th St. Recover to the southern pumphouse and run a .80 pick up to the northern pumphouse. Recover to w 90th st and head toward the road and finish with a quick mile from W 88th St back to the statue.

This is a short work out but you will be running faster than usual. The miles should be at 4 mile pace and the .80 at 5k pace. So be ready for high intensity and short recovery. (only about a 1/4 mile after each interval!)

See you at the statue, 7pm.
Peace,

Coach TR.

May 23, 2006
Coach: Tony Ruiz

The goal is to run each mile sequence faster than the previuos one. Start at 5k pace for the initial 1k and 600. Attempt 3k pace for the 2nd sequence (2 x 800) and equal or better this pace for your final 4 x 400. Drink plenty of fluids and be smart. This is a fun work out if you are patient.

The masters group at Columbia will do warm up, followed by strides. You'll run 4 x 300 with 2:30 rest. Warm down. Run between 85-90% effort for all 4.

The Masters at 6th street will do an abbreviated version of the work out for the road group. I'll decide what is appropriate when we meet. See you at 6:30 pm.

Peace,

Coach TR.

May 18, 2006
Coach: Tony Ruiz

ONLY FOR NON-RACERS THIS WEEKEND--

We will go north on the west side. Hop on to the reservoir and do a loop (1.57) at 10 mile pace. When you finish the loop hop back onto the road and head north on the west side, recovering to W 102nd St. Do a 1 mile pick up, going through the cut off and then heading south on the east side, finishing at E 90th st. (10k pace) Hop back onto the reservoir and recover a half mile to the northern pumphouse where you will do your last pick up of one loop (1.57) at 10 mile pace. Jog back to W 86th and head south back to the statue. The entire work out is 7.7 miles.

The whole key to this work out is to see if you can repeat the same pace on the reservoir loops. The secret? You guessed it; you must be patient on the first reservoir loop. You might be tempted to run hard since you are fresh but always keep in mind that to get the most from this type of work out you must execute the final item. Running 10k pace or faster for the first 2 items will do serious damage.

Some will argue that at the end of the day, "my average was still good," but that is not the purpose. The purpose is to finish strong and train your body to recognize pace so that you don't make the critical mistake of going out too hard on race day.

Saturday racers will hop on to the reservoir and run one loop (easy) then go home and get some rest and prepare for the race. See you at the statue, 7 pm.

Peace,

Coach TR.

May 16, 2006
Coach: Tony Ruiz

Here is tomorrow's set up work out for the 10k this weekend.

The work out should be done at 5k pace. The final 300's are for form work. This work out should be precise as any extra effort today will not result in racing faster this weekend. In fact the opposite is preferred, the more in control you are the more energy reserves you'll have for the weekend.

Master runners who show up will run a mile warm up followed by stretching and 6-8 straightaways then 400, 300, 200, 300 at 85% effort. You will get a full recovery. The Master group that meets at Columbia will do the same work out. You'll warm down 7 minutes.

We'll meet at the Daniel Webster statue for our pre-race warm up at 8 am on Saturday. Devon will be there to assist and discuss pre race strategy. I will not be present as I will be out of town transporting my son from school. While I won't be there in the flesh, my spirit will follow you through the race so please look out as I may pop out at any point to remind you to run with DIGNITY!

Peace,

Coach TR.

May 11, 2006
Coach: Tony Ruiz

We will start by heading north on the west side. At W 86th St. you'll start your first pick up of 1k to W 97th St. You'll recover a 1/4 mile to W 102 St. You'll pick up another 1k heading north and finishing at the northernmost tip of the park.(110 St.). At this point you'll recover to E 102 and start your third pick up which will take you through the cutoff and heading north, you'll finish at the top of the hill. (half mile) (traffic light) Recover down the hill and at 110 St. you'll pick up to the cut off and through it, finishing back at W 102 St. It's approximately a .8 pick up. Once you have finished this, you'll recover to 90th St and finish off by doing 3 x 3 lamppost pick ups with 2 lamppost recovery. Jog back to the statue. All of the pick ups should be done at 10k pace. The finishing lampposts are primarily for form and are useful in learning how to run while tired. The total mileage is 10k. See you all at the statue, 7 pm.

Peace,

Coach TR.

May 9, 2006
Coach: Tony Ruiz

Tomorrow's work out will be at the East 6th street track. Kevin Arlyck has agreed to play coach for the day so bombard him with as many questions as you'd like! (sorry Kev) I have to say that Kev has acquired a great deal of knowledge as we often romped through Prospect Park in Brooklyn. He thought he was picking my brain but I was in fact picking his, and I must say I learned quite a bit from his insights. So here goes--

The 400's are to be split into two groups. The first 6 should be done at 5k pace, followed by the final 6 at 3k pace. As we approach our short road season we will start to use more fast twitch gears. It must be noted that you should be patient so that you have the proper energy to run 2-3 seconds faster for the second set of 6, otherwise you may wind up running the exact opposite in terms of pace and while the overall time is the same, the idea of holding on instead of turning it on is not recommended for short road racing.

The master sprinters will run 6 x 400 and you will get a full recovery after each one.

See you at the track, 6:30 pm.

Peace,

Coach TR.

May 4, 2006
Coach: Tony Ruiz

Tomorrow John Affleck will play coach as I continue to reenergize and enjoy a little rest. I'll return next tuesday. As many of you already know, John is one of our assistant coaches and has been a team player for many years. As with Kevin on tuesday you can direct any questions you have to him. I'm sure that he will enthusiastically share his wisdom on racing and training which he has acquired through his years as a member of CPTC. Be on good behavior as he will give me a full report and please be careful as the weather is warming and we'll have our compliment of visitors in the park. Here is the work out which he will conduct.

We are going to do 3 x 1 1/2 mile repeats.

We'll start by going through the cut off and head north on the east side. We'll break up into groups at the needle. Our interval terrain will be the same. We'll start at the needle head south, go through the cut off and finish by heading north on the west side to W 82nd. When you finish the interval, jog to the reservoir (W 86th st) and continue your recovery on the horsepath. Jump back onto the road at the entrance near the southern pumphouse and jog back to the needle where you will regroup and complete 2 more sequences.

The goal should be to run the first 2 intervals at 10 mile pace, followed by 10k pace for the last one. Of course you can see that the terrain offers some challenges, such as the finish on the west side. This will test your ability to resist temptation on downhills for the trade off of having reserves for the final climb. It should be fun watching you on that last pick up. Actually this work out will strengthen you both mentally and physically if done correctly.

Peace,

Coach TR.

May 2, 2006
Coach: Tony Ruiz

Tomorrow's work out will be at the East 6th street track. Kevin Arlyck has agreed to play coach for the day so bombard him with as many questions as you'd like! (sorry Kev) I have to say that Kev has acquired a great deal of knowledge as we often romped through Prospect Park in Brooklyn. He thought he was picking my brain but I was in fact picking his, and I must say I learned quite a bit from his insights. So here goes--

This is a fun work out, at least until that final 1200.

What you should attempt to do is to run the two short items at 3k pace, followed by 5k pace for the 800's and the final 1200. This is a bit different from my normal approach. The reason for this is that I want you to be able to start strong and finish solidly. As you know we are going to be shifting our focus to shorter races and I want you to be able to get out quick and sustain.

Short road racing, particularly 5k's can be quite challenging because it will require an initial quicker reaction to the gun, then a period of sustained pacework while not losing contact and then a good kick. Unlike longer road races, pacing and patience, are not as important although you never want to run out too fast. The key is to always play around with gears so that you can adjust to a particular race's tone. I'll elaborate more on this style of racing in the weeks to come. Enjoy the work out and I want you all to know that this last cycle for me was emotionally draining but soooo rewarding. I am going to reenergize this week and be ready for what lies ahead. CPTC is really getting attention and has proven that it is as competitive a club as can be found, not only in our perenially strong master's team but open men and women as well.(track and roads) Fantastic work by all!

Peace,

Coach TR.

April 27, 2006
Coach: Tony Ruiz

Start by heading south on the west side. At the "S" just below tavern on the green you'll start your first pick up of 3 miles. You'll complete the lower loop and get your mile split at E 72nd st. Continue north on the east side and get your 2 mile split at E 90th st. You'll finish north and go through the cut off and get your 3 mile time at the W 102 st cut off. Recover south approximately 1 mile, hop on the reservoir and finish with 1 loop of the reservoir.(1.57 miles) Jog back to the statue.

The 3 mile pick up should be done at 10 mile pace, followed by 10k pace for the 1.57 on the reservoir.

I will not be able to meet with the team this week prior to our scoring race due to the fact that it would be impossible to be in two places at once, I think? If I could pull this off, it would be, not only unprecedented in club history, but WORLD HISTORY! I will be headed to the Penn Relays where we will have a few folks representing us and it is the one meet of the year that I cannot miss, besides, I want to see if I'm still listed in the top 20 all time performers for High School boys at 1200 meters. (3:04.2, 1979) Man, it felt good to put that split down!

Although I can't be in Queens, my spirit will follow you around every turn you make on a course full of turns. A liitle secret.....when you want to make a move, be sure to time it so that you pull away slightly just before the turns and then accelerate but for only 9-10 seconds. This will give the illusion that you have widened the gap significantly and can play mind games on the competition. Settle down after each of these moves unless it's late in the race and you think you can sustain it. It's an old trick I learned from the greatest Puerto Rican runner ever, Mr. Tony Colon. I was 16 and he shared his wisdom with me after a particularly curvy course, which he of course won. Tony (Colon, of course) is the only Puerto Rican to have run under 4 minutes for the mile. See you guys at the statue, 7pm.

Peace,

Coach TR.

April 25, 2006
Coach: Tony Ruiz

As you can see the work out is short in comparison to what we usually run. This is due to the upcoming Queens half marathon on Saturday. As is the norm I will ask that you run the 800's at 5k pace but I ask that you be precise and not be tempted to run faster. When setting up a race such as a half marathon the key is to run with an easy flow and try not to expend undue energy. The build up of lactic acid should be minimal so that you will recover quickly from this effort. The whole idea is to leave the work out feeling like you could run the work out a second time. It's ok, don't feel like you haven't given an honest effort. You've put in all the necessary work in prior work outs. The 300's are for form and turnover, not to see how fast you can run after an easy work out. Show me saturday, when it counts!

The Master women preparing for Penn should run a 1 mile warm up, followed by drills. After you are loose you'll run 3 x 200 with full recovery. (5 minutes) Run at 90 % effort, then practice baton passing. The order will be the same as we used at the Millrose games. Use this practice to get used to each others tendencies. Get a good 7-8 minute warm down and enjoy the experience at Penn!

Peace,

Coach TR.

April 20, 2006
Coach: Tony Ruiz

We'll head north on the west side. At W 84th street you'll start your first pick up of 3.5 miles. Your 1 mile split will be at the W 102nd street, continue north around the harlem hills, get your 2 mile split at the traffic light prior to the e 102nd street cut off. Go through the 102nd street cut off and continue for a 2nd loop finishing up at E 102nd cut off. (10 mile pace) Recover through the cut off and head south on the west side to the grating at W 88th street (1 mile recovery) Pick up 1 mile to the statue at 5 mile pace.

The meat of the work out is obviously the 3.5 mile pick up while the final mile will test your ability to finish with grace and dignity as lactic acid builds up. Be sure to hydrate properly during the day as we are adjusting to warmer temperatures.

Pace and discipline are of the utmost importance. These two factors will play a key role in finishing with a strong mile. Never underestimate the value of the blistering final mile. Many runners will lose form and crawl home while you hold form and in many instaces actually pick up your pace and lay the hammer on an unsuspecting rival.

Peace,

Coach TR.

April 18, 2006
Coach: Tony Ruiz

Here is our first outdoor work out for 2006, to be held at East 6th street and East River Drive.

The 2k's should be done at 5k pace. The 300's are for form work. Basic early season strength work with a focus on pace. I also like the idea of having you run a couple of long items so that you are not responsible for fast twitch movement early on. Get used to longer straights and wider turns. By the 300's you should be pretty loose and hopefully have enough lactic build up that you will not attempt to run these hard. These are for finishing speed, which means good form.

WOMEN MASTERS preparing for Penn Relays--

10 minute warm up, do drills and run 4-6, 50 meter strides, followed by a downward ladder. 400, 200, 200 x 2. The first set you'll get 2 minute rest. Run at 85% capacity. After the first set, recover 6 minutes and repeat. The second set you'll get 2:30 rest, I'd like to see 90 % for the final two 200's. Somewhere in the 32 second range. 7 minute warm down.

Peace,

Coach TR.

April 13, 2006
Coach: Tony Ruiz

I've designed a work out for tomorrow that I believe is unprecedented, at least in my nine years as coach. Since you've all set unprecedented standards recently, I thought this one would be appropriate. Here goes--

We'll start by heading south on the west side. At the "S" just below tavern on the green you'll start with a 1 mile at half marathon pace around the lower loop ending at E 72nd street. From there you will run through the cut off and head north on the west side and around the Northern hills, then head south on the east side to 90th street at marathon pace. (4 miles) At that point you'll change gears and continue south around the lower loop finishing back at the "S" where you started. The final two miles from E 90th street should be done at half marathon pace.

The key to this work out will be your discipline and pace knowledge during your 4 mile marathon pace portion of the work out. If you can hold back and keep some reserves then you will be able to run the final 2 miles at the goal pace. This type of work out will test your lactate threshold and will build confidence, particularly for those racing either spring marathons and/or half marathons. For the rest of you, it will certainly strenthen your endurance base as we head to the spring and summer road season. Keep in mind that these types of work outs are best done when the weather is cooperative as it will be tomorrow. As it gets warmer you will be hard pressed to pull this one off. This is the time to get in the grit work so that later on you'll have a solid base to incorporate more anaerobic type work outs. See you at the statue at 7pm

Peace,

Coach TR.

April 11, 2006
Coach: Tony Ruiz

The 800's should be at a solid 5k pace. Those training for the Queens half should take advantage of the opportunity to run an even paced work out as this is one of the keys factors in successful long distance racing. How disciplined and how rhythmic can you be? This type of approach will go a long way (no pun intended) in ehancing your ability to stick to pace and finish strong in the latter stages. The final 300's are for good form. Running quick without overextending should be your goal on these shorter items.

The Master women should try to get out to Columbia so that you can start to get accustomed to the longer straightaways and wider turns. Start with your normal warm up followed by drills. You'll then run a 600, rest 2 minutes. You'll then run 2 x 400 at 85% effort, followed by a 5 minute rest. You'll finish with 4 x 100. Starting at the peak of turn and excelerating onto the straitaway. Warm down 5 minutes.

Marathoners can choose between doing 1 mile at your marathon goal pace or 4 x 300 with 100 rest. I personally prefer the turnover (300s) because as you taper you will not be using any fast twitch muscles. Others prefer to do a 2 mile warm up, followed by 1 mile at marathon pace and then another 2 easy miles. Either will not disrupt your taper and will get the kinks out.

Peace,

Coach TR.

April 6, 2006
Coach: Tony Ruiz

We are going to have two work out versions for tomorrow. The first will be for those racing the 4 miler sunday. (which should be most of you) You'll go through the 72nd street cut off and head north on the east side. At E 90th street you will continue north and pick up one mile to the W 102 st cut off. (10k pace) Recover south on the west side to W 90th street and do 3 x 1 minute pick ups with 30 seconds recovery. Jog back to the statue or head home, get plenty of rest and start getting your game face on for Sunday. Lets rock and roll or jam, whatever floats your boat, just run fast!

Those of you not racing and focusing on the Queens Half or spring marathons will start by covering the same terrain as the racers initially but instead going through the 102nd street cut off you will continue north to the harlem hills and complete two loops back to the E 102 street cut off. The two loops (2.8 miles)should be at half marathon pace, then you'll head south on the east side back to the statue. The initial 2 miles to the E 102nd street cut off should be run at marathon pace effort and the final 2 miles back from E 102nd street also should be at marathon pace effort. So essentially you will be running 4 miles at marathon pace sandwiched by 2.8 miles at half marathon pace.

I'll see you at the statue, 7pm. And remember that we'll be meeting at the statue for pre race warm up at 8am on sunday morning.

Peace,

Coach TR.

April 4, 2006
Coach: Tony Ruiz

If this sounds familiar, you are paying attention! We used this same exact work out to set up our Snowflake 4 miler and since we had so much success and I'm a little supersticious I've decided to go with it. My mentor's mentor was convinced that these types of things developed in cycles. In other words, there are seasons where repeating exact sequences of training methods prove to be very productive. Based on our level of fitness I feel that it's appropriate to run 400's this week.

You should run these at a consistent 5k pace, particularly the first 5-6. After that you can play with some gears but not to the extreme. I just want consitent turnover without exerting too much. The goal is to feel like you can run 2-3 more of these if you had to at faster speeds which would mean that energy reserves are stored for Sunday's race. See you all at the Armory.

Peace,

Coach TR.

March 30, 2006
Coach: Tony Ruiz

We'll start by going through the cut off and heading north on the east side. When you get to the needle you will commence to do a 4 mile tempo run which will head north, through the 102nd street cut off and south on the west side. Go through the 72nd street cut off, say hi to Danny and finish by heading north on the east side back to the needle.

I know some of you are wondering why we are finishing with an uphill? Well, because I think it will force you to maintain some level of control as you are cruising through the west side on the down hill portion of this 4 mile loop. I also think that this will prepare for the race next week. Although it is not the same exact course point to point, it is in fact the same terrain so you can familiarize yourself and see where it pays to conserve as you go along.

Once you are done, you can either turn around and come back to the statue or you can hop onto the reservior for another loop or two. I would only recommend this for Boston and London marathoners and be sure to grab a partner. Avoid running by yourself if at all possible. See you at the statue.

Peace,

Coach TR.

March 28, 2006
Coach: Tony Ruiz

The entire work out should be done at 5k pace. These intervals are longer than usual and the recovery is relatively short so be precise and disciplined.

Master sprinters should be warmed up and ready to do 6-8 short sprints prior to running 2 x 400 with 2 minute and 30 second recovery followed by 2 x 200 with a 2 minute recovery. The 400's should be at 80-85% and the 200's should be quick with good form, focusing on high knee action. This should be followed by a minimum of 5 minute warm down. See you at the track.

Peace,

Coach TR.

March 23, 2006
Coach: Tony Ruiz

We'll be heading to the reservoir for three loops. I wanted to keep people off the pavement after all the pounding this weekend and hopefully conserve the legs for an important portion of our racing season.

I was a little undecided on whether to focus on a work out geared toward the 4 miler or something longer for those focusing on Queens and/or marathons. After much debate I settled on something which will cover both areas and while it is a little bit of an experiment, I think it will benefit the wide range which we are covering in the next month or so. This one may turn out to be a classic and it's actually a fun work out which covers all bases.

We'll start by heading north on the west side and hopping onto the reservoir. Start by running tempo for the first loop. (10 mile pace) The second loop will start with a 1k pick up, (10k pace) from W 86th street to E 90. Recover (not a jog) an 800 to the northern pumphouse and pick up an 800 (10k pace) back to W 86th. You'll start your final loop with another 400 recovery to the southern pumphouse where you will do 3 lamppost pick ups with 3 recovery for the final 1.3 miles. Run the lamppost pick ups with a slightly quicker pace than your previous pick ups but DO NOT sprint. Your cadence should be the same but your turnover should be faster. You can monitor yourself by seeing where your armswing is coming up to. They should clip the shorts and rest just blow the pectorals on the upswing. If you're flailing away then you are not being efficient and will have a hard time holding on as the lactic acid will build up quickly. See you at the statue.

Peace,

Coach TR.

March 21, 2006
Coach: Tony Ruiz

As you can see, you will be running a ladder type work out, first going up the ladder, then coming back down. The first two items on the way up are to set up two strong 1200's. The last two items should be used to reinforce your ability to run with good form after laying down the hammer. Always keep in mind that mid race moves are essential and a powerful weapon if used correctly. Often times your ability to break away will determine the final outcome but you must sustain good form so that the momentum is not taken away from you once you've created space. Making the commitment means that you have confidence in your ability to finish strong.

Ideally you'd want to run the first 4 items at 5k pace, then see if you can finish with a slight surge or 3k pace. Although it's unlikely that you will be able to run this last portion at a faster pace than your hammer pace, the intervals are shorter on the way down so it will be easier mentally and it also test your sense of reserves for the final stretch. See you at the track.

Peace,

Coach TR.

March 16, 2006
Coach: Tony Ruiz

Here is the work out for those not racing Saturday--

We'll start by heading south on the west side. The first pick up will be the Stuart mile which starts just below tavern on the green and goes around the lower loop, finishing at E 72nd street.

You'll recover north on the east side and start a 2 mile pick up from the Hamilton statue heading north to the Harlem hills and finishing at the traffic light at the peak of the hill on the west side. (Same finish as our hill repeat work out)

Recover south on the west side to the grating on W 88th street and finish with a fast mile, back to the statue at W 72nd street.

All three pick ups should be done at 10k pace. The meat of the work out is of course the 2 mile pick up in the middle. You can attack this pick up because you'll have plenty of recovery for the final mile and it is also primarily down hill, so the terrain works in your favor as well as the recovery. See you all at the statue at 7pm.

Peace,

Coach TR.

PS - ALL RACERS FOR THE BROOKLYN HALF SHOULD MEET AT 7AM ON SATURDAY MORNING FOR PRE RACE WARM UP AND LAST MINUTE RACE CONCERNS/STRATEGY. WE WILL MEET ON THE BOARDWALK AND OCEAN PARKWAY. JUST GO STRAIGHT DOWN OCEAN PARKWAY UNTIL YOU HIT THE BOARDWALK AND YOU'LL SEE AN ENTRANCE AND OF COURSE ORANGE JACKETS. ALSO GIVE YOURSELF TIME FOR DELAYS IF YOU ARE TAKING THE TRAIN OR BUS.

March 14, 2006
Coach: Tony Ruiz

This workout is a set-up for Saturday's Brooklyn Half Marathon. All the intervals should be done at 5K pace. Please be precise about the pacing, the goal here is to conserve energy for when it counts - the race.

March 9, 2006
Coach: Tony Ruiz

Ok,so you want some real lactate threshold training, here goes-- We are going to run two 4 mile loops in our classic style. The first loop at marathon pace, followed by half marathon pace for the second loop. We are going to start by heading through the cut off, head north on the east side, through the 102nd street cut off and south on the west side.

I know this is a bit longer than we are used to but I think we need the over distance from a mental standpoint to prepare all those racing the Brooklyn half next weekend. As is always my recommendation, be patient and allow yourself the opportunity to lay the hammer on the competition when it matters. In any race 10 miles or longer, you always want to err on th side of caution when it comes to pace. In other words, if you are a little slower than expected early on, you can pick up the pace and pick people off in the second half of the race which is certainly more crucial than trying to set a blazing pace, then faltering.

It's been proven, time and time again, that most distance races are determined late rather than early. Be wise with your energy distribution so that you may race when it counts. The gun at the start only signals the start to the runners but the race BEGINS 30-40 minutes later. You must conserve energy so that when you send that signal to your body it will respond with the HAMMER. See you at the statue.

Peace,

Coach TR.

March 7, 2006
Coach: Tony Ruiz

All of the 600's should be done at 5k pace. Just like last week this work out will consist of equal length intervals which gives you the opportunity to work on pace and discipline. The recoveries are short so be sure to monitor your progress so that you can make adjustments early if you are not on pace.

The master sprint group will warm up with 1 mile, then stretch, followed by 6-8 strides. You will run 2 x 400, recover 3-4 minutes. Run 4 x 200, recover 2 minutes, then do at least an 800 warm down.

See you at the track.

Peace,

Coach TR.

March 2, 2006
Coach: Tony Ruiz

As you can tell we are changing gears just a bit. This is due to the focus shifting to longer races, particularly the Brooklyn Half which is the next scoring race. Keep these even at 5k pace and notice the short recovery. No trick to this one, just plain grit work with a focus on pace. Discipline comes at a premium in longer races so start practicing now. Patience is truly a virtue for this one.

Master sprinters who are not racing Friday wiil warm up then do 6-8 strides, followed by 4 x 300 at 80-85% effort. You'll get full recovery. Warm down.

Peace,

Coach TR.

February 28, 2006
Coach: Tony Ruiz

Tomorrow's work out will be held in CENTRAL PARK. We will go indoors on Thursday. The forecast is for snow on Thursday so we might have actually lucked out. Either way we'll be starting at 7pm tomorrow night.

I want to congratulate the whole team for a powerful showing this past weekend. I was so excited that I got sick and could not get out of bed on Sunday. (literally) It didn't matter because we kicked some butt out there like I'd never seen before. It really was inspiring and we also defended our indoor National DMR title so I think we sent a clear message to our competition......Central Park is just doing it! (Nike-just do it) This never was and never will be Jack Lalanne's. Now we have to prepare for our next scoring race which is the Brooklyn Half Marathon, and remember, they'll be gunning for us so here goes--

We'll head up to the reservoir and do three loops of the reservoir. If you are tired from this weekend's race or are not focusing on the Brooklyn Half, you can do 2 loops. Take this as a tempo run but I want everyone to do the first lap easy. By easy I mean relative to your normal tempo pace which for this distance would be half marathon pace. I know many of you ran PR's this weekend so give yourself a chance to warm up properly and run quicker as you warm up. As a precaution, always remember that after PR's you are most likely to get injured. I know that most of you will run within yourself but there are always a few who think that it's necessary to run harder because you've achieved a new level of conditioning. This is not so, your body must adapt and absorb before being challlenged again so be wise tomorrow. You'll have plenty of other work outs to test your limits and growth, this is not one of them.

Peace,

Coach TR.

February 23, 2006
Coach: Tony Ruiz

This work out is only for those NOT racing saturday which will hopefully not be many. I expect to see most of you at Snowflake on Saturday. JR is going to organize and monitor your progress through the work out. He will also be doing an easy 4-5 mile run, so if you want to hook up with him and talk strategy, that would be fine.

The entire work out will be on the lower loop. It will consist of 3 loops (5.1) at tempo pace. Half Marathon pace is a good goal to set for this one. The key is to run consistent, rhythmic and disciplined. As with any type of tempo running, be sure to have a goal pace in mind and be precise. A fast early pace will create high levels of lactic acid and will not allow for a strong, solid run so be patient. If you have trouble assessing pace then it's better to err on the side of caution because you can always pick up on the second or third loop and have a positive effort. Well, I'll see you either at the track tomorrow or in the park on Saturday.

Peace,

Coach TR.

February 21, 2006
Coach: Tony Ruiz

Since this weekend is our first scoring race of the season, we will be doing a shorter work out than usual. We'll use these 400's to work on turn over and focus on good form. These should be divided into two sets of four. The first 4 will be done at 5k pace and the final four at 3k pace. Keep your effort to a minimum as the energy you conserve today will be of good use come race day.

Racers for Thursday night at the races will run 4 x 200 with 200 recovery. You will obviously run these very comfortable as you'll be racing in 2 days.

The master sprinters will run with the road group, alternating 400's, which means you'll run 4 x 400 with full recovery. You'll finish with 3 horsehoes, focusing on high knees as you explode of the turns onto the starightaway. See you at the track tomorrow night.

Peace,

Coach TR.

February 16, 2006
Coach: Tony Ruiz

We'll start by warming up through the cut off and back to the statue. We'll regroup and start the first of 2 x 2mile pick ups. The first one will start through the cut off and head north on the east side finishing at the E 102nd street cut off. You'll recover through the cut off and back to the east side. The second one will start at the cut off and head south on the east side and finish back at the statue.

Both of the 2 mile pick ups should be done at 10k pace. The terrain is the same, although the second one will level off and finish primarily down hill. Be precise as the intensity level for this one is quite high. The best approach is to make sure that your energy reserves are distributed equally. After the initial hill (cat hill)on the first one you can cruise to a fast pick up without extending too much. This will ensure that you can put forth an honest effort and you'll be rewarded with a fast finish for the second one. I'll see you all at the statue at 7pm.

Peace,

Coach TR.

February 14, 2006
Coach: Tony Ruiz

Happy Valentines day to all those in love, falling in love or just plain courting for possible love. I have a lovely work out for those in love with running, my one and only love........I know, I need to get a life, but until then I'll continue my love affair with the greatest sport on earth, running!

The 1200's should be done at 5k pace. The 800's at 3k pace and the 400's at mile pace. As you can tell, the sequence follows a pattern. The shorter the unterval, the faster you'll run in term's of pace. The recovery is relatively short but fair considering the goal pace.

The idea here is to run comfortable and then pick up as you progress. The two 400's will be run at a pace that is unprecedented this indoor season. By now, most of you have used the appropriate muscle groups that will allow this type of acceleration. I will be shifting some of the focus to those fast twitch muscles so that we are prepared for Snowflake, Saturday, February 25th. See you all at the track.

Peace,

Coach TR.

February 9, 2006
Coach: Tony Ruiz

We'll start by heading north on the west side. At W 90th street you'll pick up a 2k. Continue north on the west side, through the 102nd street cut off, then head north on the east side and finish your 2k pick up at the northernmost end of the park (110th street).

We'll regroup, then do some hills. We'll run three long hills (approx 600 mts) from 110th street to the top of the hill (traffic light). Recover back down the hill. After the third hill recover south on the west side. We'll regroup at the w 102nd street cut off, where we will run three short hills (approx 400 mts). After the third hill you can head home in groups.

The 2k pick up should be done at 10k pace. The hills should be attempted at 3k pace effort. Remember that hills should always be run with a slight lean. Try not to lean forward from the waist but instead try to lean your whole body from the ankles in unision. As you approach the top of the hill you can run taller and pump the arms to generate speed. Of course the arm swings will produce a natural knee lift. In order to combine these two techniques you must straighten up as you approach the peak of the hill. See you all at the statue, 7pm

Peace,

Coach TR.

February 7, 2006
Coach: Tony Ruiz

This work out is to be done at 5k pace. Since you will be repeating the same distance on all 4 intervals, it is a great time to see how disciplined you are. You will also be able to test your pace knowledge.

If you are too quick early on make the proper adjustments immediately as the short recovery will not allow you to run faster than your goal pace without having negative results. I recommend that you run a little conservative on the first one and then adjust afterward.

Masters sprinters and any racers for thursday night will run a seperate work out, depending on your focus. See you at the track.

Peace,

Coach TR.

February 2, 2006
Coach: Tony Ruiz

We will head up the west side to the reservoir. The entire work out will be done on the reservoir.

The first pick up will be a 1k from w 86th street to e 90th street. Recover to the 400 yd marker. Pick up a 3/4 mile back to w 86th street. Recover another 400 to the southern pumphouse and pick up to the northern pumphouse. (.80) Once again recover a 400 to w 90th street and complete a loop of 3 lamppost pick ups with 3 recovery.

The first 3 pick ups should be done at 5k pace while the final loop of 3 lamppost pick ups should be at a comfortable pace. Keep in mind that a loop of the reservoir is 1.57 miles so do not sprint the lampposts pick ups. These pick ups should be done with minimal arm pumping. Your cadence should be that of a 5k road racer. You'll be surprised at your time once you've completed the loop. But you must be conservative so that you'll have a solid effort. If you underestimate and run these like sprints with arms flailing, you'll start to build lactic acid at a rate which will not allow you to recover and finish strong. The idea is to pick up slightly but not reduce to a slow jog for your recoveries. See you at the statue at 7pm.

Peace,

Coach TR.

January 31, 2006
Coach: Tony Ruiz

THE WORKOUT WILL BE HELD IN CENTRAL PARK STARTING AT 7PM.

I had a work out prepared but due to the short notice of the cancellation of use of the armory, I am going to ask that you show up at the statue at 7pm and then I will give you the work out.

Initially I thought that I would send you to the reservoir but the weather doesn't look promising. Master sprinters will also meet at the statue and do a very short quick work out. I'll have to figure out what will be appropriate but I will say that it will be a track style work out. Sorry for the inconvenience.

Peace,

Coach TR

January 26, 2006
Coach: Tony Ruiz

Here goes--

Start by going through the cut off and head north on the east side. Your first pick up will start at E 86th and finish at E 97th.(1k) Recover north to the 102nd street cut off. Pick up through the cut off, head north and complete 2 Harlem loops. Finish at the W 102nd street cut off. Recover south on the west side to W 97th street and finish with a 1k pick up to W 86th street. Jog back to the statue.

The 5k pick up should be done at 10 mile pace, while the bookend 1k's should be done at 10k pace. Obviously the 5k is of key importance in this work out but the 1k's serve a purpose as well.

The first 1k sets a tone for the 5k pick up and also tests your ability to run in control when you're fresh and have easy terrain. The temptation to run hard during this phase of a race often proves to be very costly so watch out for the seemingly easy pick up.

The final 1k after a 1/4 mile recovery will let you know if you ran too hard for the 5k. If you cannot run at 10k pace it indicates a lack of pace knowledge and/or discipline, which are essential for successful road racing. Having enough for this final item can build confidence during stretch runs, particularly in the shorter road races.

Have fun as I will be indoors at the Armory giving encouragement and instructions as well as splits to those racing indoors. Alan will organize and conduct the work out tomorrow.

Peace,

Coach TR.

January 24, 2006
Coach: Tony Ruiz

This work out is designed so that thursday night racers can do either 3 or 4, 400's. Run these at 5k pace and warm down and save your legs. 800 racers will do a slightly shorter version. We'll discuss during orientation.

Everyone else (non-racers thursday) should aim to run 5k pace. The recovery is short and sweet throughout so don't be fooled by the short intervals. The two 800's are the keys to this one. Be sure to run 5k pace and then finish strong for the final 4 x 400's.

Masters men and women will do a seperate work out including handoffs. See you at the track.

Peace,

Coach TR.

January 19, 2006
Coach: Stuart Calderwood

Start with a jog to the S just below Tavern on the Green, where we'll do a warm-up 220-yard stride to — you guessed it — the 220 mark. Jog to the 440 mark (the streetlight at the 7th Avenue entrance), then run a 440 to the 880 mark, still at warmup-stride pace. Recover to the 1320 mark, then run another warm-up 440 to the mile mark. There will then be an absurdly short recovery before the only seriously hard part of this workout, so please treat the 220-440-440 like you'd treat the 3x200 warmup on a Tuesday. (For non-Tuesday attendees: this means relaxed, smooth, no strain, concentrating on form and on getting warm.)


That hard part will be a simulation of the end of the next scoring race, which is our traditionally emphasized, team-party-preceding four-miler (February 25th), even more appropriate as a team focal point this year because of its new name, the Al Gordon Snowflake 4-Mile, since Al Gordon is John Roberts grandfather.

The goal for this pickup, which is approximately 1.75 miles long, will be to run at the pace that you want to average in that race. We'll start at the eastern end of the 72nd Street Transverse and run up the east side: up Cat Hill, past 90th Street (the one-mile mark — check your watch), and to the 102nd Street Transverse, where we'll turn left and finish the run at about thirty yards into the cut-off — the race's finish line. Try to get a good feel for the last 1000 meters, which is what remains when you've passed 90th Street: it's the opposite of a false peak, in that there's a downhill ahead that you can't see until you're on it. I recommend making a commitment to your finish (in the race, not tonight) somewhere between 90th and 95th Streets; in other words, when the finish — and the downhill before it — arent yet visible. If you not only know where they are, but can feel where they are, you'll have a psychological edge on people around you in a crucial part of the race: they'll be hesitant to go with you when you make a confident move there.

We'll finish the workout with three uphill strides — not sprints; these are like a final set of 300s on a Tuesday (again: relaxed, no racing, work on maintaining good form while running uphill). First, recover through the transverse and turn left, then continue down the west side, running pickups on the three uphills between there and West 86th Street, with recovery jogs on the downhills during which you should try to regroup (leaders waiting for the others, not trailers continuing to run hard to catch leaders). After the third hill, we'll break tradition and refrain from setting any road-mile personal records back to the statue: just cruise it.

The workout distance is, obviously, the lower five-mile loop. The pickups amount to about three miles of it. If you'd like to get in a 6.7-mile session, you can run an easy lower loop (an extra 1.7 miles).

See you there

Stuart Mile Calderwood

January 17, 2006
Coach: Tony Ruiz

This work out should be done at 5k pace. As you can see the recovery is relatively short so plan accordingly. Be consistent and stay rhythmic.

Master sprinters will do a solid warm up followed by some straights to loosen up stride. We will do some quick intervals and some baton practice. See you at the track.

Peace,

Coach TR.

January 12, 2006
Coach: Tony Ruiz

We'll start by jogging through the cut off and back.

When you get back to the statue start a 2 mile pick on the lower loop. Go through the cut off and complete a loop, finishing at E 72nd street. Recover (1/2 mile) north on the east side to the needle where you will do a 1 1/2 mile pick up by heading north on the east side and finishing on the west 102nd st cut off. Recover (3/4) south on the west side and pick up 1 mile from the grating at west 88th back to the statue.

Each pick up will increase in intensity. The first 2 mile pick up should be done at half marathon pace. The 1 1/2 mile pick up should be done at 10k pace and the final mile pick up should be done at 5k pace. Keep in mind as you approach each pick up that the terrain gets easier for each one. So even though you are expected to run a little faster for each one the terrain will be easier to cover as you go along.

Peace,

Coach TR.

January 10, 2006
Coach: Tony Ruiz

The 800's are to be run at 5k pace and the 300's should be done at finishing speed, quick but with a focus on form. Any racers for Thursday night should consult with me prior to starting any intervals. You will do a slightly different workout.

The masters group (Mary R, Alan B, Andrea O, Denise Crain and any others) will start by doing straightaways and drills followed by a short quick abbreviated work out, since most of you will be hopefully racing on Thursday.

Peace,

Coach TR.

January 5, 2006
Coach: Tony Ruiz

We are going to warm up by jogging through the cut off and back. When you get back to the statue you'll head north on the west side and do a 6 mile loop. Within this loop there will be several pick ups.

The first will start at the statue and finish at W 86th street. Back off until W 88th st (grating) and pick up to W 90th street. Back off once again until W 102nd street and pick up to the top of the hill. (traffic light) Back off on the down hill. By now you can see that you are picking up on uphills and backing off on the downhills. We'll keep that same pattern and pick up from 110th street and head south on the east side finishing this long pick up to E 97th street.

At this point you'll have a long stretch of flat and downhill terrain. Run this portion at half marathon pace, finishing at the bottom of cat hill and once again pick up to E 72nd street. Resume half marathon pace around the lower loop until you get to W 59th street where you will finish by doing your last uphill pick up to the marathon finish at tavern on the green and then jog back to the statue.

This speed play focuses on your ability to pick up on uphills and maintain a solid pace afterward before picking up again. It also gives you the ability to turn over gears for short spurts in races which are key to making moves, particularly in shorter road races when energy conservation are not at premium levels.

See you at the statue, 7pm.

Peace,

Coach TR.

January 3, 2006
Coach: Tony Ruiz

The first set of 400's and the mile should be done at 5k pace. The final 4 x 400's should be done at 3k pace. The recoveries are relatively short so try to stay on pace and run a strong mile followed by higher intensity for the final 400's. See you at the armory.

Peace,

Coach TR.